Weightlifting + intervals + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :60 for 10:00 (10 sets):
1 light/moderate overhead squat (full snatch counts)
2-6 toes-to-bar
+
5 sets for reps:
2:00 of [40′ (20′ out & back) DB walking lunges (overhead if possible, held any way off the legs if not) + max in remaining time calories]
:60 rest
+
3-5 sets:
6-8 dual DB curls
12-16 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows